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CrossFit Mooloolaba

WARM UP

4mins
5 Slow snatch deadlifts
5 Snatch high pulls
5 Snatch press
5 Snatch drops

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Power snatch 7×3

SKILL

5min EMOM
5-10 strict/kipping/chest to bar pull ups
or 2+ Bar muscle ups

WOD

10/8/6/4/2
Push jerks 60/40kg
Front squats 60/40kg

COMPETITORS

SESSION1

  1. Clean and jerk (3+1) 60, 70, 80×3 sets
  2. Power clean and jerk (1+3) 60, 65, 70×2 sets
  3. Back squats 60×3, 70×3, 80x3x2
  4. Snatch high pull 90x4x5
  5. Deficit hand stand push ups 5×5

SESSION2

  1. Sled drag 800m 20/10kg
  2. 100m hand stand walk not for time
    Do it in as few sets as possible, so rest up between efforts and get some big meters
  3. WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.